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Today friends, welcome back to Chong meditation channel again. So today we have a morning chong routine to practice together. Um help us to balance our energy, heal our sickness and uh improve our health. Okay. So let us um do warm up together. Move our body to the left and to the right. Can relax our feet. Relax our shoulders, our lower back in. We stretch our palm. Inhale. Exhale. Bend your knees a little bit. In. Out. Oh, look up and relax our palms, shoulders, our elbows in. Today is I am in the woods in the forest on a mountain. So beautiful. The weather is so cool, refreshing and so fresh.
So I can enjoy the nature. You may close your eyes and relax your neck in your head. Allow yourself to rotate your neck naturally in the head, the neck to reverse. That's wonderful. You may extend one leg. Relax your fingers, your palms, your toes, your knees. Put your hands on the lower back. Breathe in. Oh, allow your lower back to relax and release tensions. This uh ch routines I do every morning, every day. This is my favorite uh chong practice. Chutin always uh start with my warm up and then do my a movement sung.
Okay. So, we can uh move our palms, our two hands. We'll uh raise our energy. Breathe in your hands now and draw up. Out. In. Out. Feel your legs. Feel your palms. In. So one more time in so wonderful. Open your palms and now deep slow. Bring your mind back to the body in the present moment. Feel your two feet. Feel your two palms in front of your lowman. Allow your body to relax and release tensions. Feel connected to the earth.
Feel your body alive. And it is so wonderful to be alive. For the first moments, holds open arms. Breathe in the two palm together. Make a circle. Invite your left foot up. Left legs up. Breathe out. Put down to the left side. Hold. Stand to the left. Two palms beside your knees. In center and out. Open your palms. Squat down your two knees. Hold to the centers. Okay. In from the right, right leg out. Put down your palms beside your right knee. In center Out. Open your palms. Release all tension from your back. your palms and your legs. In
out. That's so wonderful. Open the balance in deep out. Second movements. Open the two legs wider than your shoulders. Breathe in your right palm. Move and cross. Breathe out. Cross the two palms. One hand pull back this way. The other hand push the arrow the other way. Okay. Breathe in again. Keep your knees your legs like that. Ah. To the right. Stretch and pull in. In to the left. Out. Next one. Separating heaven and earth twist in body with it in palm on the top. In two palms together out move forward one time in another time
out. Right palm push up, left palm push down. Steady in solidly. Breathe in and out two times. In. Out. In. Right palm on your brain. Left hand in the back of your lower back. Breathe in. Move to the left. Out to come back. Open your elbows in. inhale. Left arm on the top. Exhale. Move forward. One time. In. Another time. Out. Lean. Push up. Push down. Breathe in out to relax your body. In left palm on your brain, right hand on your lower back in. Just the body to the right. out to come back.
Open the elbows in so wonderful. The first movements staying washing body to the left in the hands from the left push up and then you cross the two palms cross the body wash your body and push in the back. Okay. Hold stand to the left. In That's so wonderful. I shake hands. Jump a little bit. Release tension from your hands, your legs, shoulders. So slow. Bring your mind back to the body again. The next movements we call the big bear turn into circle. Okay. Open your two feet, your legs wider than your body. Breathe in. Lift your two hands together. out open. Put the two hands, two palms on your knees, on your thighs. Okay.
From the right side, hold to the right. Breathe in to your head around the body. Okay. To front to the left and then breathe out. Turn to the right. And then front again to the left. Okay. And do reverse in. Move to the right. Look in the back. Allow yourself to move slowly. Okay. Reverse in. Ah. So wonderful. Open in. The six movements body curving looking up and down. Okay. Breathe in. Press your palms up out. Place your palm to your face. In and out. Reach your palms down to the earth. Keep your knees straight. Breathe in. You look up your neck. Raise your heels. Touch by the toes in the back. Breathe out. Move your body and look through the two legs. Okay. In.
Look up. Out. Look down. to your two legs in holding your toes. So your feet. Okay. Breathe in. Look down. Out. Look up. Relax your neck. Okay. In. Look through your two legs. Out. Look up. two elbows inside your knees. Okay, one more time in so wonderful. Breathe in. Open your palms. Allow your shoulder relax. Allow your neck relax. Next one. Cleansing the fist. Two legs standing wide together. Breathe in your hands. Move forward.
Breathe out. Move around your two hands. Always stand to the center. Squash your body down. In you to punch right side right hand and out. Allow yourself to make a circle. Bring back the energy. Okay. Cleanse. Cleanse your fist. In left hand. Ah. In. Out. In. Left. Out. That's wonderful. Last one. Clicking heels, resting your lower back. Okay. So, left hand holding your right wrist. Okay. Like that. Breathe in. Move your two hands together up. Raise the heels. Stand by the toes out. You click your heels and you masha your lower back to rest your lower back.
Okay. In. Ah. Allow yourself to rest your heels and your lower back. In. Out. In. One hand on your low abdomen, another hand outside. Then we can do masha movements. Okay. Massage your belly. Press and you move with a clockwise direction. Okay. Breathe in. Allow your stomach to relax. Circulate the blood for your belly. until you feel warm. And then side by side And then put your palm your two palms on your face. Massage your face. Allow yourself to relax or all the cell of the skin of the face. Okay. Breathe in. 10 fingers you can uh brush your hair. Okay, relax your brain.
You brush your hair in the back and beside in front allow your all fingers can acupressure your brain your head in the back side and front. This one is so wonderful. You can allow your thinking to stop. Allow your brain to relax. Allow your hair to release tensions in the back beside front and then you can massage your lower back. Your two legs go to front. You can do three rounds like that. beside your arms. One hand. We do the cleansing breath. Okay.
Breathe in. Hands up. Stand by the toes. Open your arms. Breathe in. Relax our body. Breathe out. Tensions from the body. And you can uh put your right palm on the heart, left palm on the low abdomen. You may close your eyes and feel your body. Imagine you offer a be to your own body with love and gratitude. Feel your heart feel your lungs and fill your all internal organs recognize they are alive and you are very grateful.
You offer smile to your internal organs. Feel grateful. feel grateful to your ancestors in yourself, your blood ancestors and your spiritual ancestors. Accept them all with love and compassion. recognize they are in you and you are grateful. Breathing in, I know my ancestors indeed. Breathe out, I smile to them with love and gratitude. Breathing in. You know you have mother earth in you. Mother earth in you and also mother earth outside of you where you are standing. You feel the sunshine.
You feel the oxygen go through your body. You feel the earth that connected by your feet. The space recognize more the earth in me. Feel grateful. Feel happy. And then you may offer great big smile to yourself. Thank you for being there. Thank you for showing up. Thank you for taking care of yourself bad the best you can. Okay, so you may uh open your eyes. So dear friends, thank you so much for joining us today. The morning chong routine. So hopefully you enjoy it. This is my favorite chong practice every day.
Okay, so you may apply in the morning, in the afternoon or throughout the day. Okay, thank you so much for joining us and hopefully you enjoy it and see you with the next uh chong practice.
